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  6. Sunflower seeds vs. Tamarind

Sunflower seeds vs. Tamarind — In-Depth Nutrition Comparison

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How are sunflower seeds and tamarind different?

  • Sunflower seeds are higher than tamarind in vitamin E, copper, vitamin B6, selenium, vitamin B1, phosphorus, magnesium, folate, zinc, and vitamin B3.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than tamarind.
  • Sunflower seeds contain 50 times more zinc than tamarind. Sunflower seeds contain 5mg of zinc, while tamarind contains 0.1mg.

Seeds, sunflower seed kernels, dried and Tamarinds, raw types were used in this article.

Infographic

Sunflower seeds vs Tamarind infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +253.3%
Contains more IronIron +87.5%
Contains more CopperCopper +1993%
Contains more ZincZinc +4900%
Contains more PhosphorusPhosphorus +484.1%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3976.9%
~equal in Calcium ~74mg
~equal in Potassium ~628mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B2Vitamin B2 +133.6%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B5Vitamin B5 +690.2%
Contains more Vitamin B6Vitamin B6 +1937.9%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +540.7%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Tamarind DV% diff.
Vitamin E 35.17mg 0.1mg 234%
Copper 1.8mg 0.086mg 190%
Polyunsaturated fat 23.137g 0.059g 154%
Vitamin B6 1.345mg 0.066mg 98%
Selenium 53µg 1.3µg 94%
Vitamin B1 1.48mg 0.428mg 88%
Manganese 1.95mg 85%
Phosphorus 660mg 113mg 78%
Fats 51.46g 0.6g 78%
Magnesium 325mg 92mg 55%
Folate 227µg 14µg 53%
Monounsaturated fat 18.528g 0.181g 46%
Zinc 5mg 0.1mg 45%
Vitamin B3 8.335mg 1.938mg 40%
Protein 20.78g 2.8g 36%
Iron 5.25mg 2.8mg 31%
Vitamin B5 1.13mg 0.143mg 20%
Saturated fat 4.455g 0.272g 19%
Calories 584kcal 239kcal 17%
Vitamin B2 0.355mg 0.152mg 16%
Fiber 8.6g 5.1g 14%
Carbs 20g 62.5g 14%
Choline 55.1mg 8.6mg 8%
Vitamin C 1.4mg 3.5mg 2%
Vitamin K 0µg 2.8µg 2%
Sodium 9mg 28mg 1%
Potassium 645mg 628mg 1%
Net carbs 11.4g 57.4g N/A
Calcium 78mg 74mg 0%
Sugar 2.62g 38.8g N/A
Vitamin A 3µg 2µg 0%
Tryptophan 0.348mg 0.018mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0.139mg 0%
Methionine 0.494mg 0.014mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +642.1%
Contains more FatsFats +8476.7%
Contains more OtherOther +12.2%
Contains more CarbsCarbs +212.5%
Contains more WaterWater +563.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +10136.5%
Contains more Poly. FatPolyunsaturated fat +39115.3%
Contains less Sat. FatSaturated fat -93.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.